Dont give up!

I will no longer track my exercises on here. I have been logging them on www.bodybuilding.com
It has been a great tool to track my workouts and see the progression I'm making. If you are interested in following me on there, my handle is shawnduncan72, will be great to see you there as well.

I want to really focus on here (blog) my journey to health and wellness. So with this said I want to touch on the subject of giving up, or in some cases, giving into the pressures of life.

In the past I really focused on food, food was such a enemy of mine. It ruled my every waking moment. How did I change this? I haven't, I just don't think it ever goes away, you just learn to start listening to your body. I find as I get older I tend to reach for foods that agree with me.  My tummy usually tells me what it wants and what doesn't agree with it. You have to find what foods make you feel better and what ones make you feel like you will have a belly ache from hell. So it is getting easier to manage my binging, my food preferences have changed as I work out more. I need a lot more of things I never thought Ide try before.

When people ask if I'm on a strict diet, I say, NO! I come to the conclusion it doesn't matter what type of hype diet you get on, you will, mark my words, gain as soon as you are off it. The trick, I believe, is to listen to what your body craves, if it craves a piece of chocolate, give it a piece, just know and be aware of the temptation of binging. Always the choice is yours!

 

In the past few decades I cant tell you how many times I have quit. I often wonder if I just stuck to it in my 20's how would my life would have been. I didn't have the courage to be the best me, I let others issues become my own and I just stop caring.

As I'm coming to the point of reaching a big mile stone, (my 100 lb weight loss) I get nervous and sometimes feel so much pressure, but I remember why I started. When you get told you cant it has a way of lighting a big fire under your rear! I will never give up on myself again. I know I'm worth being fit and healthy at any age I am.

 

So please remember this too, YOU ARE WORTH IT!

 

My weigh-in this week = 173.1

 

peace, health, happiness

~SHAWN~

 

Weekly workout Nov

 

Monday Nov. 10th 2014

 

Dead lift w/triceps pull back 4x5 130 lbs

Seated leg press 4x5 210 lbs

Hamstring machine 4x5 20 lbs

Squat machine 4x5 60 lb single leg squat

Seated leg curl machine 4x5 60 lbs

Leg extension machine 4x5 60 lbs

Octane machine 2.63 miles in 15 min.

 

Tuesday Nov. 11th

 

Band work for rehab shoulder

 

Wednesday Nov. 12th

 

Band work for rehab shoulder

 

Thursday Nov. 13th

 

Friday Nov. 14th

 

Seated leg press 1x5 210 lb, 3x5 230

Hamstring machine 4x5 30 lbs

Seated leg curl machine 4x5 50 lbs

Leg extension machine 4x5 50 lbs

Adductor machine 87.5 lbs

Abductor machine 87.5 lbs

Torso rotation machine 4x5 80 lbs each side

Octane machine 1 mile forgot to write time

 

Saturday Nov. 15th

 

Rear Delt Machine 1x10 30 lbs 2x10 50 lbs

Cybex machine Lat pull-down 4x5 60 lbs

Cybex machine rope triceps pull-down 4x10 50 lbs

Back extension machine 4x10 100 lbs

Octane machine 2.83 miles in 15 min.

 

Sunday Nov. 16th

 

Torso rotation machine each side 3x5 80lbs

Abs coaster machine (might I say crazy machine lol) 3x10 30 lbs

Abs crunch machine 1x10 50 lbs couldn't finish set impingement hurt trying to lift arm on pad to do crunch. This one will be a NO NO exercise until after rehab of shoulder.

Abs machine 4x10 45 lbs did oblique's only

Torso rotation machine, round 2, each side 3x10 80 lbs

Wrist exercises w/dumbbell 3x10 3 lb

 

 

Between fractured foot, shoulder impingement, death in the family, my car engine taking a poop, I managed to still fit in my workouts. I had the choice to just have my boo hoos and cover my head and not do a dang thing. Mind you I did do that for a day. I gave myself a day off to just cry, vent to loved ones, and then I got a grip and got my focus back.

In life we have 3 choices, one, take what life gives you, two, give up, three, fight for what you are entitled to have. Health and happiness!

As many times life has knocked me down, from some where deep inside I have a fire burning, telling me never to quit. I often forget that fire is there, but thank goodness I have a great support system, she is amazing in keeping me motivated, my dear love, I thank goodness for her.

So in your days that are filled with kids fighting, people bitching, bills hounding, remember you need to find time to better you. If you don't you will be as miserable as the problems chasing you.

 

 

 

Peace, health,happiness

~SHAWN~

 

 

 

Weekly workout- Nov 3-9 2014

November 3-9 2014 workouts

Nov 3 

Nov 4th

did circuit

abduction/adduction 

chest press/row

ab crunch/back extension

chest fly/reverse fly

squat

pull down/shoulder press

hip sled

bicep curl/triceps extension

leg extension

did 2 circuits 1 min per exercise

Nov 5th

Nov 6th

Nov 7th

Nov 8th

Cable cross machine twist 4x5 40 lbs

Cable cross machine twist 1x10 30 lbs

Abs machine 3x10 60 lbs

Dead lift w/triceps row 3x10 110 lbs.

Hammer curls 3x10 each side 15 lbs.

Cybex triceps rope pull down 1x10 50 lbs., 1x10 60 lbs.

Cybex lat pull-down  1x10 60 lbs., 1x5 70 lbs.

Back extension 2x10 110 lbs.

Seated leg press 2x10 210 lbs.

Leg extension 1x10 50 lbs., 1x10 70 lbs.

Seated leg curl 3x5 70 lbs.

Hip adduction 3x10 75 lbs.

Hip abduction 3x10 70 lbs.

Torso rotation 3x10 each side 80 lbs 

Octane machine 10 min 1.88 miles

What a fun new machine we have at the gym, Do to foot fracture I have had to redo my cardio plan. So I started using a recumbent bicycle, I really hated it, so when I seen our gym had a new machine I tried it. I really enjoy the workout and finally broke a sweat. Here is a video to let you see what I have been using since I cant run yet.

Nov 9th

Belly on ball w/3 lb. barbell shoulder lateral raise 4x10

Green band P.T. workout for 20 minutes for shoulder pain I have been having

Black band alternating bicep curl 4x10

Rear Deltoid machine 4x10 50 lbs.

Fly machine  4x10 9 lbs

Lateral raise machine 4x10 12.5 lbs.

Cybex bicep/tricep 4x10 30lbs.

This week has been full of trials and heart aches. for a minute I let all other things in my life get to me. I forgot to remember the bigger picture of life instead of worrying about things out of my control. It is funny as woman we want to do all and be all for our families. It is not until you humble your self and ask for help, that you truly find in you what you knew you had all along, STRENGTH! 

So no excuses my dears, get out and be the best you!

peace*health*happiness  

~SHAWN~

Workouts for 10-27-14 to 11-2-14

Monday 10-27-14

Leg extension machine 3x10 50 lbs.
Seated leg curl machine 3x10 50 lbs.
Hip abduction machine 3x10 75 lbs.
Hip adduction machine 3x10 75 lbs.
Back extension 1x10 70 lbs. 1x10 90 lbs. 1x10 110 lbs.
Sit up w/ball 3x10
Side leg lift w/ band (heavy resistance) each side 3x10
Side shuffle w/band (heavy resistance) each side 1x10
Stretch 15 minutes

Tuesday 10-28-14

Cable cross machine twist 3x10 35 lbs.
Cybex machine Modular Lat pull-down 2x10 60 lbs.
Cybex machine rope triceps pull-down  3x10 50 lbs.
Chest press machine 3x10 30 lbs.
Bicep #8 machine concentration curl right arm 3x10 30 lbs. Left arm 3x10 15 lbs. (left shoulder still touchy)
Bicep #8 machine bicep curl right arm 3x10 30 lbs. 3x10 15 lbs.
Lateral raise machine 3x10 12.5 lbs.
On ball side Lat raise 3x10 5 lbs.
On ball  Arnold Press 3x10 5 lbs.
Stretch 15 minutes

So I was told I have fractures in my right foot when I went to Dr. Tuesday afternoon. So I have to where a boot for the next 6-8 weeks. So my workouts will be modified to be able to keep working toward my goals :)

I WILL NOT LET THIS STOP ME!!

Wednesday 10-29-14

Hamstring #2 machine left leg 3x10 10 lbs. right leg 3x10 with my boot only
Hip adduction machine 3x10 75 lbs.
Hip abduction machine 3x10 75 lbs.
Abs machine oblique each side 3x10 60 lbs.
Squats w/20 lb. weighted ball 2x10
Leg extension machine 1x10 50 lbs. 1x10 40 lbs. 1x10 35 lbs.
Torso rotation (my new fav machine at gym) machine 3x10 50 lbs.
Back extension machine 3x10 110 lbs.
Encombrant bike 30 minutes 5.68 miles
Stretch 15 minutes

WEIGH IN DAY! = 175.2 OMG I am 15 lbs. away from my 100 lb. loss :)
My goal is to hit that before Dec. 31st 2014

Thursday 10-30-14

Alternating triceps kick back 3x10 15 lb. dumbbell
Alternating hammer curl 3x10 15 lbs. dumbbell
Arnold press 3x10 5 lbs.
Alternating biceps curl 1x10 15 lbs. 1x10 10 lbs. dumbbell
Dead lift with bar 3x10 110 lbs.
Biceps curl w/bar 3x10 50 lbs.
Reverse biceps curl w/bar 3x10 50 lbs.
Cybex machine rope triceps pull-down 3x10 50 lbs.
Cybex modular Lat pull-down 3x10 50 lbs.
Lateral raise machine 3x10 12.5 lbs.
Cable cross machine twist 3x10 35 lbs.
Cable cross machine shoulder press 3x10 15 lbs.
Bicep machine #8 left arm 3x10 15 lbs. right arm 3x10 35 lbs.
Fly machine 1x10 1x5 18 lbs.
Back extension machine 3x10 110 lbs.
Torso rotation machine each side 3x10 70 lbs.
Abs crunch machine 3x10 50 lbs.
Row/rear deltoid machine 3x10 50 lbs.
Chest press 3x10 30 lbs.
Encombrant bike 30 minutes 5.60 miles
Stretch 15 minutes

Friday 10-31-14

Seated leg curl machine 4x12 30 lbs.
Leg extension machine 4x12 30 lbs.
Hip abduction machine 4x12 75 lbs.
Hip adduction machine 4x12 75 lbs.
Rotary calf machine 4x12 50 lbs. left leg only
Torso rotation machine each side 4x12 70 lbs.
Back extension machine 4x12 90 lbs.
Kettle Bell lunges pass through legs 2x10 25 lbs.
Kettle Bell dead lift 1x12 25 lbs.
Seated leg press 3x10 190 lbs.
Abs machine 1x12 30 lbs. 1x12 35 lbs. 1x12 40 lbs. 1x12 45 lbs.
Ab crunch machine #18 3x12 50 lbs.
Bridge hold 10 sec 3x10
Encombrant Bike 15:44 3 miles
Stretch 15 minutes

Saturday 11-1-14

Fly wheel 4x10 10 lbs.
Lateral raise 4x10 10 lbs.
Alternating hammer curl 4x10 15 lbs.
Bicep curl w/bar 4x10 60 lbs.
Reverse bicep curl w/bar 4x10 60 lbs.
Dead lift w/bar 4x10 110 lbs.
Triceps kick back 1x10 15 lbs. dumbbell
Cybex machine rope triceps pull-down 4x10 50 lbs.
Cybex machine modular Lat pull-down 3x5 70 lbs.
Lateral raise machine 3x10 12.5 lbs.
Row/rear deltoid machine 4x10 50 lbs.
Torso rotation machine each side 2x10 75 lbs.
Side lateral raise on ball 4x10 10 lbs. dumbbell
Stretch 15 minutes

Sunday 11-2-14
REST DAY!!!

As I reflect back on my week, I really am impressed with the strength I'm gaining adding in weights. I was able to up my weight(poundage) in a few areas and I'm feeling stronger day by day. This coming week I want to really try some new moves and machines.  Got to keep that body guessing and not complacent. Time to do some research :)

MAKE IT CRY LOUD!!!

 

peace, health, happiness

~SHAWN~